Things to Consider
- What Causes It?
- General Symptoms/Tell-Tale Signs of Gluteus Medius Syndrome
- Recommended Exercises & Stretches for Prevention & Treatment
- Reduce Pain
Gluteus medius syndrome, sometimes known as gluteus medius tendinosis or Dead Butt Syndrome, is a real (and extremely common!) medical condition that can lead to more serious problems if left untreated.
Essentially, when you have this condition, the tendons attached to your gluteus medius are inflamed. This inflammation weakens the glutes and prevents them from adequately supporting the hips and pelvis.
If left untreated, this condition can cause numbness of the gluteal muscles, hip, knee, and lower back pain, tight IT bands, and a decline in overall balance and stability because the brain has forgotten how to contract the glutes, and they become “dead,” so to speak.
If you think you might have this condition, the good news is that it’s 100% treatable. In this article, we’ll explain how our specialists at Total Health Systems treat this condition and how you can prevent it.
What Causes It?
Inactivity
Although Dumb Butt Syndrome is especially common among runners, cyclists, gymnasts, and yogis, the number one cause of this condition is inactivity.
If you don’t move your body around and live a relatively sedentary lifestyle, your gluteal muscles can shut down, resulting in weaker muscles and joints. Essentially, sitting all day causes your hips and knees to flex while putting the glutes in an elongated and relaxed position. These weakened muscles and joints work harder to compensate for the lack of work by the stronger gluteus maximus muscle.
Over Training (Runners)
Your glutes are arguably the most powerful hip muscles and are important for kinetic movement. If you neglect your strength training and continue exercising and running long miles week after week, your gluteus medius can eventually become inflamed due to the repetitive stress. The result could be hip, back, and knee pain that can be so severe that it could put a halt to your training.
Your training is important, but strength training paired with active recovery and rest is just as important to maintain your strength and stamina.
General Symptoms/Tell-Tale Signs of Gluteus Medius Syndrome
- Hip, back, knee, and leg pain
- Swelling in hip
- Numbness
- Wobbling or lurching gait
- Shifting your weight to one hip when standing still
Recommended Exercises & Stretches for Prevention & Treatment
The same exercises that can reverse dead butt syndrome can also be used to prevent it.
These are the following exercises and stretches we always have our patients perform:
- Laying leg raises
- Clamshells (with or without resistance)
- Side steps with bands
- Lateral step ups
- Side lunges
- Kettlebell squats
- Prone hip extension stretch
- Foam rolling the hip flexors and quads
Whether you’re a runner or slowly getting into physical activity, we recommend doing these stretches and exercises at least once per day, in sets of 10, or until the muscles feel fatigued—bonus points if you take a quick break from working to get a few of these stretches in.
Reduce Pain at Total Health Systems
Gluteus medius syndrome is not the only condition that can cause hip and back pain. If you’re not sure what is causing your pain, contact our medical specialists at Total Health Systems. We’re a multi-disciplinary wellness center specializing in chiropractic care, primary care, physical therapy, and more. When you visit our center, we’ll help you find the best treatment plan for your condition. Schedule your first appointment today.
